Fun and Fitness: Fantastic fibre
Let's take some time to discuss
fibre. Everyone says you need it,
but no one says why.
Too much leads to bloating, cramps and gas, but too little backs you up for days. In truth, the average person consumes less than the dietary fibre levels for good health — daily recommended values range between 20 and 35 grams.
Insoluble fibre is the stuff that makes you "go." If you're dealing with constipation or do not have regular bowel movements, this is the type of fibre you're looking for. Good sources of insoluble fibre include whole wheat flour, wheat bran, nuts and many vegetables. Soluble fibre — such as the kind that we often get from oatmeal, beans and fruits — helps lower blood cholesterol and glucose levels.
Other benefits that fibre helps contribute towards are a lowered risk of heart disease, decreased risk for type 2 diabetes and lowered risk of diverticular disease, which is an inflammation of the intestine. However, just like most things in our daily diet, moderation is often important and fibre is no exception.
Bulking up on fibre too quickly can actually LEAD to constipation if you are not drinking enough water to flush it out effectively. Although fibre helps clear the bad cholesterol, excess intake can also clear out the "good" high-density lipoprotein cholesterol that our bodies need. Introducing too much fibre into your diet can lead to those embarrassing gas situations we all dread.
Most of us are familiar with the importance of nutrition, vitamins and minerals. But for some reason, fibre is often overlooked and people just don't understand how much a daily recommended modest amount can help. Just ensure you actually follow the daily recommended amounts or you might find yourself running out in the middle of your midterm to find the closest bathroom!
Too much leads to bloating, cramps and gas, but too little backs you up for days. In truth, the average person consumes less than the dietary fibre levels for good health — daily recommended values range between 20 and 35 grams.
Insoluble fibre is the stuff that makes you "go." If you're dealing with constipation or do not have regular bowel movements, this is the type of fibre you're looking for. Good sources of insoluble fibre include whole wheat flour, wheat bran, nuts and many vegetables. Soluble fibre — such as the kind that we often get from oatmeal, beans and fruits — helps lower blood cholesterol and glucose levels.
Other benefits that fibre helps contribute towards are a lowered risk of heart disease, decreased risk for type 2 diabetes and lowered risk of diverticular disease, which is an inflammation of the intestine. However, just like most things in our daily diet, moderation is often important and fibre is no exception.
Bulking up on fibre too quickly can actually LEAD to constipation if you are not drinking enough water to flush it out effectively. Although fibre helps clear the bad cholesterol, excess intake can also clear out the "good" high-density lipoprotein cholesterol that our bodies need. Introducing too much fibre into your diet can lead to those embarrassing gas situations we all dread.
Most of us are familiar with the importance of nutrition, vitamins and minerals. But for some reason, fibre is often overlooked and people just don't understand how much a daily recommended modest amount can help. Just ensure you actually follow the daily recommended amounts or you might find yourself running out in the middle of your midterm to find the closest bathroom!
